I had fractured and broken ribs, I was told increasing my intake of vitamin D and calcium was a necessity. I just ate more eggs and chicken, mushrooms are high in vitamin D too, follow the advice you’ve been given, I also topped up my natural sources of vitamin D and calcium with vitamins. Oh and drink full fat milk.
This seems to be a good infographic.
My advice would be to eat a healthy, balanced diet, especially if you don’t have a known vitamin deficiency, according to blood tests. Our body is pretty complex and it has its ways of healing, without us interfering much with it. I suppose it was an accident and not a fragility fracture so you shouldn’t worry that much.
However, you should keep your vitamin D high, and since this is hard to achieve from food, you could take supplements, at least 1000IU per day, even 2000IU since it’s winter and you also have an injury so I assume less exposure time.
Calcium, along with vitamin D regulates bone&muscle health, so keep that in mind. If you eat dairy, that should do it.
Last but not least, protein works synergistically with calcium to improve its retention. You should also think about the fact that, due to your injury, you may be prone to muscle loss so you really need to achieve your target. Choose high quality protein if possible, meat, milk, poultry, eggs, and of course whey. These options have all the amino acids and it’s easier for you to meet your leucine threshold (around 2.5g/meal) in order to obtain muscle protein synthesis. Creatine monohydrate would also be good to take as a supplement, since it can improve bone density, but you can take it long term, 3-5g/day.
Also, work with your body, let it heal but make sure that there’s a physiotherapist watching over your recovery. Any kind of fracture implies less movement in that joint, so your ligaments need to learn how to work again, if you know what I mean. Physiotherapy should help you regain strength and mobility and since you’re young, this is essential.
Take care of your mental state too! Hugs!